Recipes seen on Breakfast TV Toronto January 11, 2010

Blueberry Breakfast Bake
Recipe by: Mairlyn Smith PHEc

¾ cup (175 mL) skim milk
4 omega-3 eggs
1 tbsp. (15 mL) ground cinnamon
6 slices whole grain whole wheat bread, preferably not fresh
¼ cup (60 mL) dried blueberries or dried cranberries

1. Whisk together milk, eggs, and cinnamon in a medium bowl.
2. Spray a 9-inch round (1.5 L) non metallic casserole dish with canola oil or line with parchment paper.
3. Tear bread into small pieces approximately 1x1–inch (2.5 x 2.5 cm)
4. Sprinkle with dried blueberries and then pour egg mixture over top.
5. Either cover and refrigerate overnight or preheat oven to 350°F/180°C(if making this the day ahead remove from fridge while oven is preheating. May take 5 minutes more to bake)
6. Place Blueberry Breakfast Bake in oven and bake for 35 to 40 minutes or until a fork inserted in the centre comes out clean.
7. Serves 4. Spoon into shallow soup bowls and top with Blueberry Honey Sauce. See recipe below.

Each serving is equal to (without sauce):
214 Calories, 12 g Protein, 6 g Total Fat, 1.5 0 g Sat Fat, 0 g Trans Fat, 32 g Carbs, 227 mg Sodium, 10 g Fibre


Blueberry Honey Sauce

This recipe makes enough to pour over the 4 servings of Blueberry Breakfast Bake with an extra serving for whatever you want to serve it with today or another time. I like to serve it over ¾ cup (175 mL) plain unsweetened yogurt as an afternoon snack.

The sauce will keep in the fridge for up to 4 days.

½ cups (125 mL) cup honey
1 ½ cup (375 mL) frozen blueberries
2 tbsp (30 mL) orange juice, preferably fresh
1 tbsp (15 mL) orange zest

1 In a small saucepan, combine honey and blueberries bring to a boil, mash with either a fork or a potato masher leaving some chunky pieces.
2 Boil for 5 minutes. Remove from heat and add orange juice and orange zest.
3 Store in a glass jar in the fridge for up to 3 days or cool slightly and pour over Blueberry Breakfast Bake.

Makes approximately 1 ¼ cups (310 mL) or 5 – ¼ cup (60 mL) servings
Each ¼ cup (60 mL) serving is equal to:
127 Calories, 0 g Total Fat, 34 g Carbs, 1 mg Sodium, 1 g Fibre

To serve as a dinner idea - sprinkle each serving with 2 tbsp (30 mL) chopped walnuts


BERRY BLUEBERRY CHUTNEY
Recipe adapted from the BC Blueberry website www.bcblueberry.com

4 cups (1 L) frozen blueberries
½ cup (125 mL) reduced sugar blueberry jam
¼ cup (60 mL) dried cranberries
¼ cup (60 mL) granulated sugar
3 tbsp (45 mL) balsamic vinegar
1 ½ tsp (7 mL) orange zest
1 tsp (5 mL) ground ginger
½ tsp (2 mL) crushed red pepper flakes

In a medium saucepan combine blueberries, jam, dried cranberries, sugar, balsamic vinegar, orange peel, ginger, and red pepper flakes. Bring to a boil; boil uncovered, stirring frequently, until slightly thickened, 15 to 20 minutes. Pour into clean jars; cover and refrigerate up to 3 weeks, or place in canning jars and process according to manufacturer's directions, or place in covered plastic containers and freeze. Serve with roasted or grilled poultry or pork or as a sandwich condiment, if desired.

Yield: 3 cups (750 mL)
Per 2 tbsp (15 mL): 34 calories, 8 g carbohydrate, 0 g total fat, 1.5 mg sodium, 1 g fibre


BLUEBERRY-ONION SAUCED PORK TENDERLOIN
Recipe adapted from the BC Blueberry website www.bcblueberry.com

1 pound (500 g) pork tenderloin
1 tbsp (15 mL) canola oil
2 medium onions, sliced
¼ tsp (1 mL) cracked black pepper
¼ cup (60 mL) port wine or sweet sherry
2 tbsp (30 mL) balsamic vinegar
1 cup (250 mL) frozen blueberries
¼ cup (60 mL) sun dried tomatoes, sliced very thinly

Preheat broiler. Broil pork, turning occasionally, until cooked through, about 20 minutes. Remove to a platter; cover to keep warm. Or slice pork tenderloin into 1/2-inch (1cm) slices and fry in a non stick pan, brown, flip and cook till golden brown or done. Set aside, cover to keep warm.
Meanwhile, heat a large non stick skillet over medium heat. Add oil, onions, and pepper; cook until onions are golden brown, about 10 to 15 minutes. Stirring occasionally. Add port or sherry, balsamic, blueberries and tomatoes; bring to a boil, reduce heat to simmer and cook for 5 minutes. Remove from heat. Thinly slice broiled pork and serve with sauce or divide cooked sliced pork equally between 4 plates and pour sauce over equally. Goes well with cooked brown rice.

Yield: 4 servings

Per serving: 272 Calories, 26 g Protein, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 17 g Carbs, 129 mg Sodium, 3 g Fibre